The benefits of vitamin D for general health and athletic performance have been well-documented.

Exogenous vitamin D supplementation is associated with increased upper- and lower-body strength, reduced injury risk, as well as improved sprint times and vertical jump height. Furthermore, having higher serum levels of vitamin D decreases your risk of many serious illnesses, ranging from depression to type 2 diabetes, cancer and even overall mortality.

That all sounds great on paper. But dietary sources of vitamin D are fairly scarce, limited largely to egg yolks, fatty fish and fortified products like cereals and milk. The easiest way to get vitamin D is from sunlight. Human skin creates significant amounts of vitamin D exposed to sunlight. However, getting enough sun exposure in cloudy, cold regions can be difficult. This is why vitamin D supplements have become hugely popular. Yet of the many people who pop vitamin D pills, surprisingly few people witness any of these perks.

The benefits of vitamin D for general health and athletic performance have been well-documented.

Exogenous vitamin D supplementation is associated with increased upper- and lower-body strength, reduced injury risk, as well as improved sprint times and vertical jump height. Furthermore, having higher serum levels of vitamin D decreases your risk of many serious illnesses, ranging from depression to type 2 diabetes, cancer and even overall mortality.

That all sounds great on paper. But dietary sources of vitamin D are fairly scarce, limited largely to egg yolks, fatty fish and fortified products like cereals and milk. The easiest way to get vitamin D is from sunlight. Human skin creates significant amounts of vitamin D exposed to sunlight. However, getting enough sun exposure in cloudy, cold regions can be difficult. This is why vitamin D supplements have become hugely popular. Yet of the many people who pop vitamin D pills, surprisingly few people witness any of these perks.

How come?

According to a recent research review, it's because they're not eating enough magnesium. In fact, it is estimated that up to 75% of the total US population is consuming a magnesium-deficient diet.

Why is this important?

Because magnesium assists in the activation of vitamin D. Without sufficient magnesium levels, vitamin D can't be metabolized. Simply put, if you're deficient in magnesium, vitamin D remains stored and inactive in your body, and you won't get its benefits.

How to Consume More Magnesium

Recommended daily allowance for magnesium ranges from 310 mg (females) to 420 mg (males). Magnesium can be found in many foods, including:

Bananas

Beans

Avocados

Nuts (Namely Cashews, Almonds, Brazil nuts)

Salmon

Egg yolks

Green vegetables

Whole grains

Dark Chocolate

Although multiple food sources for magnesium exist, it is estimated that the standard US diet contains only about 50 percent of the recommended daily allowance. High levels of food processing and the increased consumption of fast food leaves many people lacking in magnesium.

The above sources are relatively high in magnesium, but it can still be quite difficult to get adequate amounts purely through diet. For example, one medium avocado, half a fillet of salmon, a serving of cashews and one banana still only add up to 57 percent of the recommended daily intake.

Unless you're willing to eat a boatload of bananas or endure bodily gas bombs after consuming a few cans of beans every day, your best course of action to ensure recommended magnesium intake is through daily supplementation. That way, you'll also obtain the optimal health and performance benefits of vitamin D.

Yunus Barisik
- Yunus Barisik, CSCS, specializes in making hockey players strong, fast and explosive. He has trained 500+ hockey players at the junior, college and pro levels, including NHL Draft picks and World Champions. An accomplished author, Yunus has had articles published on top fitness and performance site
Become a Contributing Expert

Become a Better Athlete

Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better.

Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better.